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Raspberry Run-Down

Raspberries

Raspberries in the summer are refreshing and tasty, but they also have several health benefits.  They are rich in vitamins, minerals, fiber, and antioxidants. 

Benefits of Antioxidants

The antioxidants found in raspberries work against free-radicals and can inhibit cancer cells from forming.  They can also help to prevent inflammation and heart disease.  Vasodilation occurs with antioxidants which allows for a more oxygen-rich blood flow.  Antioxidants can also increase your endurance and decrease muscle fatigue.

Fiber

The fiber content in raspberries can regulate blood glucose levels in those with Type 1 and Type 2 diabetes.  Fiber can prevent constipation and promote a healthy digestive tract.  Raspberries have a higher fiber content than other berries to help fill you up.

Vitamins

Raspberries are an excellent source of vitamin C, providing just over 50% of the recommended daily intake.  It is important for connective tissue repair, which can be especially beneficial for body builders.  They are also an excellent source of potassium. 

Potassium, along with sodium, is essential in maintaining fluid and electrolyte balance.  It can also help prevent heart disease.  Increasing your intake of potassium can reduce your blood pressure.  Potassium is important for runners due to its ability to help regulate fluid levels, heartbeat and prevent muscles from cramping.  The recommended Daily Value is 3,500 milligrams and for distance runners, an intake of 4,700 milligrams is beneficial.  Potassium is found in nearly all animal and plant cells; therefore, supplementation of potassium is rare.  Choosing carbohydrate and protein sources higher in potassium.

How to Incorporate Raspberries

  • Add to yogurt
  • Mix into smoothies
  • Toss them into a salad
  • Pack them into your lunch as a side